Top 10 Truth About Flat Abs

If you are doing abdominal exercises in the hope of getting a strong core and
a flat stomach, you arenít alone. Ab exercises are some of the most popular
exercises for both novice and elite athletes. However to get a flat belly and
defined abs it takes more than just crunches. You also need to reduce the layer
of body fat covering up your well-defined abs.

There's More To Flat Abs Than Crunches

Crunches
can only tone the
abs.
They cannot get rid of the fat layer that lies on top of the ab muscles. And the
only way to lose the fat
is to do some form of vigorous aerobic exercise like
skipping,
jogging,
cycling and so on for no less than 30 minutes 3-4 times a week. These
exercises are a must rather than an option because they help increase the
metabolic rate, causing your body to use up all stored forms of energy, in
short, your fat. Aerobics
exercises target specific areas of body fat,
weight
training increases the body's overall metabolic rate, so in a way it
enhances the action of aerobics.

Crunches Are Just One Form Of Ab Exercise

What you need to do is a series of
exercises
that work all the muscles in the abs (the rectus abdominis and obliques) from
different angles. There are three so-called "Places of motion". When you bend
forward, you work the sagittal plane. Bend to the side and you target the
frontal plane. Twist your torso and you hit the transverse plane. A basic crunch
only work your muscles through one plane of motion - sagittal - which is why you
can do them forever and only see a third of the results. Of course, don't give
upon crunches. Incorporate moves that hit the other two angles and your abs will
be much leaner.

The Illustration
displays the key abdominal muscles.

Mixing It Up Is A Must

Even if you've got a fantastic workout, you still need to vary your moves every
few weeks. The longer you stick with an exercise programme, the more efficient
your body becomes at doing it You end up using less energy and burning fewer
calories, and you won't get
optimal results. Research shows muscles can adapt in as few as four to five
workouts.

Keeping your muscles
from getting bored doesn't mean scrounging up an all-new routine, either
Constantly making small tweaks to the same moves is enough. For example, instead
of placing your hands by your ears when you do crunches, try extending your arms
in front of you or do
oblique twists on an incline bench rather than the floor.

Exercising while holding a weighted ball or dumbbell is another way to switch
things up once you get stronger. Use enough weight so that you can't do more
than 15 to 20 reps at a time.

There Is Such A Thing As A Beer Belly

Any alcoholic drink can add to the size of your stomach for one very simple
reason: Alcohol is dense in calories. Every gram of alcohol contains the same
amount of calories as a gram of butter - seven which almost twice as many as a
gram of most other carbohydrates
or protein. Like
other calorie-packed foods. It promotes
weight gain.

But there's also evidence that beer, more than other kinds of alcohol, may cause
more fat to settle on your belly. Research at the University of North Carolina
at Chap I Hill found that among those who had more than six drinks a week, beer
drinkers had the highest
waist-to-hip-ratio followed by those who who opted for liquor. Wine drinkers
had the slimmest waistlines.

Jogging Is Great-But Watch Out For "Runner's Pooch"

During an average run, your body weight rests on one or the other leg about 80
per cent of the time. To maintain balance, your stomach muscles (particularly
your lower abs) must stay contracted. They also help hold your torso (which
amounts to two thirds of your total
body weight) upright as
you exercise.
Running burns a lot of calories, too - 490 to 1,103 an hour, depending on
how fast you go.

The problem with running is that it can work your
hip flexors and
erector spinae (your
lower back muscles) to a greater degree than your abs, If you don't make an
effort to stretch these areas, you could develop an imbalance, known as
excessive anterior
pelvic tilt. This condition, which is more common in women, makes your hips
and back so tight that your spine arches into a C shape, causing your belly to
pitch forward. The result: Your stomach looks larger than it really is.

The best solution is to stretch these spots for at least five minutes after
every run. To loosen the hip flexors, stand with your left leg forward, right
leg back, feet about 2 feet apart: gently tilt your pelvis forward: hold the
stretch for 30 seconds. Switch legs and repeat. A good lower-back looser is to
lie face up, legs extended, arms out at sides. Bend your right knee and place
your foot on the floor; rest left hand on right knee and slowly lower your knee
to the left as far as you can as you twist your torso to the right hold for 30
seconds. Switch legs and repeat.

You Can Age Proof Your Abs

After age 30, each one of us experiences metabolic slowdown and tend to gain, on
average, a half pound a year. Why? Most of us continue eating the same number of
calories, but burning fewer. In men most fat lands on the belly; in women on the
hips and thighs. By late 30s
though, a woman experiences fluctuating levels of estrogen and progesterone
change where her body stores fat - and more of it goes to her middle.

The solution for both sexes; eat less, exercise more, or both. Aim to eat about
200 calories less per day and burn 250 more calories through exercise after you
turn 30. These small, achievable changes will help balance things out. Another
age-related factor: After age 25, we all lose, about a half pound of muscle each
year unless we step up strength-training routine. Since muscle burns more
calories (35 to 45 more per pound) than fat. If you lose a half pound of muscle,
your body will burn 7,200 fewer calories a year - which equals an annual weight
gain of more than 2 pounds a year. What does that have to do with your abs?.
Research at Ball State University in Muncie. Indiana, found that exercisers who
followed a six-months
strength and
cardio programme saw a 12 per cent drop in
abdominal fat.
Strength-training is also known to boost metabolism. Your best bet for staying
strong and slim is to lift weights two or three times a week for at least 20
minutes.

PMS Products A Temporary Tummy

A week before a woman gets her period, her body starts producing extra
progesterone. This hormone causes her to retain fluids - a natural response
that's designed to prepare the body to carry a baby, which is why much of it
shows up around her middle. As soon as the body realizes it's not pregnant and
her period starts, progesterone levels drop and the excess water is released
through urine.

High progesterone levels can also negatively affect a woman's mood and
body image,
according to studies - so not only do you look bloated, you also feel bloated.
It's the ultimate double whammy. Watching what you eat (since hormones can make
some women hungrier than usual) and
exercising will help
you feel better until your hormone levels even out again.

It Could Well Be, Gas

It's true, that poor abdominal tone and fat aren't the only culprits behind a
protruding belly. Good-for-you foods like beans, fruits and vegetables all
contain complex sugars called oligosacharides that you body can't readily
digest. In many people, these sugars produce intestinal gas that can enlarge
your stomach for up to 24 hours after you eat them - particularly if you're not
used to eating a lot of produce. The solution? Monitoring your diet carefully
and cutting back on foods that create bloat may help prevent distention. In
about a week, any bulge should vanish and the long-term health benefits will
remain.
Remember, eating these foods is till better than the alternative: a
high-fat diet. In the
meantime, try over-the-counter products like Gas X or Eno salts when you eat
suspect items. Lactose intolerance, excess carbonation from colas and even mild
food allergies can
also fill your stomach with gas.

How you eat is also an issue. Chewing your food fast and inadequately can
cause you to swallow air, which can end up collecting in your digestive tract,
affecting stomach size. Women who constantly eat on the go are especially
prone to this. Eat slowly and chew food thoroughly.

Stress Shows Up On Your Belly

Being stressed can actually prompt your body to store fat in your stomach. A
study conducted at Yale University found that of the 160 female participants,
the ones who reported the highest levels of chronic
stress had the biggest
waistlines. Researchers suspect that excess amounts of the stress hormone
cortisol promotes your body to pad your waistline, because the fat cells in this
area have more receptors for cortisol than any other cells in the human body. To
help keep stress levels (and your stomach) in check, cut back on known cortisol
elevators, such as smoking, drinking and lack of sleep. Exercising, listening to
classical music, deep
breathing and having a good laugh have also been proven to instantly lower
your body's levels of this hormone.

Sucking It In Is Actually Smart

It looks like cheating, but holding in your belly actually works a core muscle
deep in your lower back called the transverse abdominis, which can permanently
improve your
appearance.

This muscle acts as a natural weight belt, supporting your lower back and
keeping your pelvis aligned. In effect it eliminates posture problems that may
be causing you to slouch and seem paunchier than you really are. It's also one
of the few exercises you can do all day long. You can't exactly do crunches at
your desk, but you can pull your abs in anytime, anywhere. Another relatively
easy and effective way of tightening the abdominal muscles is Pranayam, "The
deep abdominal breathing exercise works the abdominal muscles without any
physical exertion:. The other benefits include stronger lungs, good breathing
technique and better
concentration.

Finally, The two Ps are important in getting rid of a belly - Patience and
Perseverance.